Eating throughout the holidays can be quite difficult. Throughout the next month, we will be updating this page with different ways you can help combat plummeting energy levels and the most dreaded weight gain.
Start by making your homemade specialties a little healthier but still delicious.
1. Turkey: When buying look for plain fresh or frozen. Avoid “self basting” they have extra fat and sodium. Instead of using butter, baste with oil and use different herbs(rosemary or thyme) to spice your bird. No frying-BAKE the turkey, it’ll fill the house with a beautiful fresh smell versus the smell of fried food.
2.Potatoes: Potatoes contain many essential nutrients and is a great addition to the meal, however, avoid adding high-fat ingredients. Instead, add low-fat milk or almond milk, plain yogurt, garlic, or the turkey broth to add flavor.
3. Casseroles: Cut out the store bought french fried onions. Buy and slice your own onions dust them in whole grain flour and pan fry. Avoid the store bought cream of mushroom soup and make your own using non-fat milk, fresh mushrooms and flour. Top with whole grain panko or bread crumbs.
4. Sweet Potato Casserole: Sweet potatoes are naturally sweet. Boil or roast the potatoes, mash and add a little non-fat sour cream, Greek yogurt, or low fat milk. Top with cinnamon, nutmeg and ginger. Adding a banana will increase the sweetness as well!
5. Cranberry Sauce: Make your own! Combine fresh cranberries, water, orange juice and zest. Simmer in a saucepan until it thickens!
6. Desserts: YUM! Avoid the heavy cream, instead try non-fat evaporated milk. Make your pumpkin pies in a cupcake tin. Smaller portions = less calories. Just try to avoid eating 4 mini pies! Use a whole wheat Graham cracker mixed with a few ginger snaps to create a crust.
These tips are from our local ShopRite nutritionist .
As the days get shorter and colder continuing to stay active can be a challenge. The easiest way to continue moving is engage the whole family! After Thanksgiving dinner go out for a walk! It’s perfect, especially for those older individuals who are nervous about walking alone. Get a grandchild to hold your arm and assist you on your walk. Walking will burn some calories and help ward off the food coma you typically put yourself in after a large meal.
At family get-together’s, get moving. Do something other than sit!
Tips to Avoid Overeating at Upcoming Holiday Parties
1. Don’t skip meals before a party, thinking to save calories.
- You’d be cranky and be more likely to eat unhealthily.
- Skipping meals makes blood sugar levels fluctuate too much.
- Skipping meals also increases cravings and lowers resistance.
2. Eat a high-fiber snack before a party or at the beginning of the party.
- Fiber makes you feel full, so you can stop eating sooner.
- Vegetables or fruit
- A small bowl of oatmeal.
3. Drink plenty of water.
- Mild dehydration can feel like hunger.
- You can also use water to slow down alcohol consumption.
4. Don’t hang around the buffet.
- If you want more, you’ll have to go back for it.
5. Keep healthy snacks on hand at home.
- There will be lots of cookies and treats around, so make sure you have healthy options, too.
6. Make sure you get enough sleep.
- It’s more difficult to resist things you know you shouldn’t eat if you’re tired.
- Being sleepy often makes you feel hungry, too.
7. Keep exercising.
- Exercise helps regulate your blood sugar levels.
- It also helps to keep stress down!
8. Eat small amounts of the foods you love.
- Choose one treat that you love – don’t eat things you’re not crazy about.
- Pick something you only get during the holidays.
- Don’t feel like you need to take some of everything.
Make simple adjustments to your typical recipes to make everything just a little bit healthier!
Here is a great Lighter Peanut Butter Swirl Brownie recipe which uses Greek yogurt instead of oil! Each brownie only has 95 CALORIES and 6g SUGAR!
Another great recipe for cookies that were baked for the Cookie Exchange. It’s an easier recipe and a little lighter on the sugar.
Healthy Oatmeal Cookies:
Preheat the oven to 350 degrees.
3 Mashed Bananas
1/3 cup Applesauce
2 cups Oats
1 tsp Cinnamon
1 tsp Vanilla Extract
1/2 cup Chocolate Chips or Raisins (the choice is yours)
Combine all ingredients in a bowl and mix together. Make into small flat cookie shapes and cook 15-20 minutes.
Here are some other various tips to control portion sizes. This is from Health.com
Published December 31, 2013| Health.com
To lose weight, you need to burn more calories than you consume, which inevitably means one thing: portion control. But you’re not necessarily doomed to a growling stomach until you reach your goal. “Portion control doesn’t mean you have to eat tiny portions of everything,” says Lisa Young, author of The Portion Teller Plan: The No-Diet Reality Guide to Eating, Cheating, and Losing Weight Permanently. “You don’t want to feel like you’re on a diet, but you have to eat fewer calories.”
Start with a glass of H2O
Drink 16 ounces (a big glass) of water before you eat, suggests Dawn Jackson Blatner, author of The Flexitarian Diet. Filling your belly with water will naturally make you less likely to overeat, she says. Plus, some symptoms of dehydration may actually be what’s causing your rumbling belly, so sipping some water before you eat may eliminate your “hunger” altogether.
Wear form-fitting clothes
We’re not suggesting you squeeze into pants that are too tight. However, wearing an outfit with a waistband or perhaps a jacket with buttons can serve as a tool to prompt you to slow down and assess how you feel during your meal, says Young. As your clothing begins to feel a little snugger, it may keep you from going back for seconds.
Add veggie fillers
Bulking up your meals with veggies is one easy way to cut calories while filling you up fast. Spinach, for example, can be used as a sandwich-topper or can add fiber and nutrients to pasta and stir-fries, says Blatner. Other ideas to eat more veggies: swap in mushrooms for half the ground meat in most recipes, make oatmeal more filling with diced apples, and use a whole-wheat pita in place of bread so you can stuff it with more veggies.
Dine on dinnerware that helps you lose
The color of your plate may influence how much you eat, according to a 2012 Cornell University study. The researchers discovered that when a plate and the food on it had a low color-contrast (like pasta with Alfredo sauce on a white plate), people at a buffet served themselves 22 percent more than when there was a higher color-contrast (like pasta with red sauce on a white plate or pasta with Alfredo sauce on a red plate). The study conclusions suggest that if you want to eat less, select plates that have a color-contrast to the food you’re eating for dinner. Or if you want to eat more healthy foods, like a bigger salad, eat greens from a large green plate or bowl!
Make carbs the topper instead of the base
Rethink the way you use grains and starches. Take a breakfast parfait, for instance: instead of starting with a granola base, fill your cup with yogurt and then sprinkle just a tiny amount of granola on top for the crunch you crave. Making a stir-fry? Load up your plate with veggies and a serving of lean protein, then add a quarter cup of brown rice.
Set the scene for slower eating
Dim lights and listen to relaxing music to set the tone for a more leisurely meal, suggests Blatner. “Taking your time while eating increases enjoyment and decreases portions,” she says. Remember to chew slowly, put down your fork between bites, and sip water to make your meal last longer.
Work for your food
Here’s another way to slow down your eating: munch on foods that require shelling, peeling, or individual unwrapping, suggests Blatner. Oranges, edamame, and pistachios in their shells are healthy options.
Don’t eat from the bag or box
When you sit down with a bag of chips, do you really know how many you’re eating? Researchers from Cornell University sought to answer this question in a study and found that people ate 50 percent more chips when they were given no visual cues as to how large a portion should be. So if you buy a bag of pretzels or tin of nuts that contains 10 servings, divide the contents of the container into 10 smaller baggies ahead of time.
Slurp your appetizer
Before you dive into your entrée, have some soup. Though it may seem counterintuitive to add more to your meal, research shows that starting a meal with soup may help you reduce your overall calorie intake. In a 2007 study, people who ate soup before their lunch entrée reduced their total calorie intake by 20 percent. Your best bet: a broth-based soup, preferably with veggies to help you feel full from the natural fiber, says Young. Here are a few healthy soup recipes to get you started.
Take a lap before serving yourself
In a Cornell University study published in PLoS One, researchers observed people at two separate breakfast buffet lines that featured the same seven items: cheesy eggs, potatoes, bacon, cinnamon rolls, low-fat granola, low-fat yogurt, and fruit. One line presented the foods from healthiest to least-healthy, while the other line had the order reversed. Regardless of which line they passed through, more than 75 percent of diners put the first food they saw on their plates; the first three foods they encountered in the buffet made up two-thirds of all the foods they added to their plate. So take a stroll around the buffet or dinner table before you serve yourself, suggests Young.
Drink from a tall glass
It’s okay to have a cocktail with your meal if that’s what you really want, but keep it to one glass and enjoy it slowly, suggests Young. To trick yourself into believing you’re having more, pour your drink into a tall, thin glass. A 2005 study published in the journal BMJ revealed that practiced bartenders who poured what they thought was a shot of alcohol (1.5 ounces) into a short, wide glass poured 20 percent more than when the glass was tall and thin. Add extra ice to your drink to make it look like even more!
Limit mealtime distractions
Turn off the TV and put your smartphone away while you eat. A recent review of studies found that people who watched television during meals tended to consume more than those who ate without any distractions. And for you office dwellers? Consider taking your lunch break away from your desk—in an American Journal of Clinical Nutrition study, people who played computer solitaire while having lunch felt less full at the end, and went on to eat more food later in the day than those who didn’t play the game.
Use smaller serveware and dishes
Turns out that even food experts aren’t so savvy about eyeballing portion sizes. In a Cornell University study, 85 nutrition experts gathered for an ice cream social to celebrate the success of a colleague. They were randomly given either a small or large bowl, or a small serving scoop or large serving scoop. Then, the nutritionists were asked to complete a brief survey while the study researchers secretly weighed their bowls. Those given the larger bowls served themselves 31 percent more without realizing it, while those who used the larger scoop unknowingly served themselves 14.5 percent more. Moral of the story? Dish up your own food with a small utensil onto a small bowl or plate, and chances are you’ll eat less.
End your meal with a new kind of sweet treat
Many people have trained themselves to expect a sweet treat at the end of a meal, says Blatner. Swap in a new, healthier ritual after meals to signal that you’re done eating. She recommends brewing a flavorful decaf tea like peppermint, cinnamon, chocolate, or one of your favorite fruity varieties for low-or-no-calorie sweet-tooth satisfier.